New Years Day!!!

Grand Trunk CrossFit – CrossFit


3 minutes cardio



foam roll

barbell smash


The Lyon (Time)

5 rounds, each for time of:

165-lb. squat cleans, 7 reps

165-lb. shoulder-to-overheads, 7 reps

7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.
This should be a max sprint through the 21 reps each round


New Years Eve!

Grand Trunk CrossFit – CrossFit


2 minute shuttles



New Year’s Eve Barbell Bash (AMRAP – Reps)


could be done with or with out a partner

31 deadlifts 115/83

31 push presses 115/83

31 front rack lunges

31 power snatches

31 front squats

31 push jerks

31 back squats

31 power cleans

31 thrusters

31 back rack lunges


31 OHS


Grand Trunk CrossFit – CrossFit


2 minutes shuttles



Metcon (AMRAP – Reps)


24 front rack lunges 105/75 (synchro)

32 pull-ups (1 works, 1 rest)

40 deadlifts (synchro)


ME Cal Bike (1 works, 1 rest)

rest 1 minute


24 KB front rack lunge 53/35 (synchro)

32 T2B (1 works, 1 rest)

40 KBS (synchro)


ME bar over burpees (1 works 1 rest)


Grand Trunk CrossFit – CrossFit


2 minutes shuttles

3 rounds

10 BB shoulder press

10 WB clean

10 V -ups


quad smash

foam roll lats


Push Press (6×4 )

take 4 minutes to get to 75-80%

then you’re working at 75-80% across, every 90 seconds


Metcon (Time)

1500m Row

50 wall balls 20/14

1000m Row

35 wall balls

500m Row

20 wall balls
if biking its 2:1 bike to rower. so… 3000m bike

2000m bike

1000m bike

Sugar: An Athlete’s Survival Guide

As an athlete or someone who cares about their health and fitness it is important to make dietary choices that are nutritious. One of the biggest battles faced by Americans today is contending with the high amounts of sugar that seem to be everywhere in the foods that we eat. Sugar seems to sneak its way into many of the foods and drinks we consume daily without us even realizing it. This can be detrimental to our health, training, and body composition goals because sugar can provide unnecessary calories, impact our mood, alter cognitive function and energy levels, and impact so many other vital functions in our bodies.

Sugar, What is it?

Simple sugars are the most basic form of carbohydrates known as a monosaccharides. You will often hear these referred to as glucose, fructose, and galactose. These ringed structures are also the building blocks for larger compounds such as disaccharides like sucrose (table sugar), and polysaccharides like starch (foods like potatoes, corn, and wheat).

What does it do in my body?

Our body actually runs off the simple sugar known as glucose. With the exception of individuals in nutritional ketosis, our bodies actually require sugar to perform vital functions to survival. Our brain is actually the biggest sugar hog in our body and consumes approximately 120 grams of glucose daily, thats about 420 calories worth! That glucose can come from our diet or produced through a process called gluconeogenesis in the liver.

Even though our body loves glucose it needs to moderate the levels of glucose in the bloodstream. A steady stream of glucose is preferred to large amounts because consistent excessive amounts can cause problems in our bodies. Its like filling up the gas tank in your car. You need to put in the proper amount of fuel and have a maximal capacity for storage. You keep the fuel in the gas tank even though there is more room in the trunk of your car. If you filled your trunk with gasoline it would no longer serve its useful purpose as fuel and would be very dangerous.

What if I have too much?

To prevent our body from excessive glucose levels in the blood we have the hormone insulin to help store the glucose we don’t need as fat. This is like having those handy little red 5 gallon gas containers. When the tank of the car is full we simply start filling our storage containers to save the energy for later. Having a little bit of extra fuel on reserve is always nice, but we don’t need to store extra fuel every single day or we end up with a problem.

So when can I have sugar?

As an athlete sugar is important for refueling our body after exercise. This makes sure that we have enough fuel in the tank the next time we want to go for a drive. If we want to drive fast and race however we don’t want to carry any extra storage containers in the form of fat. That will only impede performance. Most of our diet should consist of healthy fats, lean proteins, and complex carbohydrates in the form of vegetables that will not spike our blood glucose levels.

If you have questions about the optimal food choices for your diet to optimize performance you need to work with an experienced coach who gets the best out of athletes. Nutrition is a highly personalized journey and can take some refining and tweaking to optimize. Once you dial in what is best for you there is nothing that can get in your way!

CrossFit vs. Big Box Gyms

It strikes us as odd that the big box gyms advertising their services on TV and on the radio talk a lot about the lack of commitment necessary to join.

Now, we know they are referring to the fact you don’t have to sign a contract to join when they talk about “no commitment”, but the language can be misleading to those who want to get fit, since committing to a regular fitness program is the best way to see results.

To us, it doesn’t seem like a good business model when you tell your customers up front they don’t have to show up on a regular basis.

In fact, it seems more likely this language is intentional so that these gyms can take advantage of the people who sign up on a whim and then can never be bothered to cancel their membership when they inevitably stop going. They choose, instead, to let the gym take ten bucks out of their bank account every month for the foreseeable future without seeing any tangible gain.

That’s the wrong way to do business when it comes to the business of exercise.

At CrossFit, we value commitment.

When you sign up to try CrossFit, we encourage you to show up on a regular basis. If you don’t, we won’t hesitate to send you a text or an e-mail to remind you we haven’t seen you in a few days.

When you do show up, you’re not going to see machines collecting dust on the gym floor, either.

While we do have assault bikes and rowers at our disposal (and we do use them) we prefer to have our members throw around weights and use their body weight to get fit. The only dust you’re going to see on the machines is the dust from the chalk our athletes use to keep their hands from blistering during a WOD.

Another benefit of coming to a CrossFit class, as opposed to one of those fancy big box gyms, is that our coaches will push you.

Have you ever been to a gym and saw somebody “using” the exercise bike, when they were really just sitting there scrolling through their Instagram feed on their phone?

What’s the point of paying money to do something you can do from the comfort of your home?

You won’t see anyone being lazy at a CrossFit box. Our coaches are going to make sure you are putting your all into the workout, so that you can walk away knowing you got your money’s worth.

Speaking of money, CrossFit isn’t cheap, at least as far as gyms go.

If you think ten dollars a month is too pricey, CrossFit isn’t going to fit into your budget. But once you invest and start going on a regular basis, you make sure you make time to get to a WOD. Not only are you spending your hard-earned money, but you are starting to see results in your fitness that you never dreamed of at a big box gym, so the investment becomes worth it.

Of course, you can always choose a big box gym over a CrossFit gym. We won’t hold it against you. But don’t complain when you don’t see gains for your minimal investment.

Nothing worth doing was ever done on the cheap, and your fitness is no exception.

When you are ready to get into the best shape of your life, come talk to us. We’ll be ready to help.


Grand Trunk CrossFit – CrossFit


3 minutes cardio

3 rounds

10 CS WY’s

10 lunges

10 pushups


box hip stretch

box shoulder


front squat/back squat

7/13 squat cycle
14 minutes

using 90% of your new 1 RM front squat. do 65% of that. complete 7 front squats then rack the bar and do 13 back squats immediately.

Do this every 3 minutes x 3 sets, try for 5-10lbs more than last week.


Metcon (AMRAP – Rounds and Reps)


20 DB push jerks 50/35

20 DB box step overs 24/20
pick a weight that you could get close to 3 rounds


can super set these…

115 hollow rocks

45 Ghd back ext


Grand Trunk CrossFit – CrossFit


3 minutes row

3 rounds


10 BB dead lifts

10 BB shoulder press


5 minutes foam roll or quad smash


3 rounds

2 MIN: C2B pull-ups 1-2-3-4-5-6-7-8… (working on stringing together UB C2Bs)

2 MIN: HS walks/ HS walk progessions/ HS holds

Chest-To-Bar Pull-ups

3 sets, 2 minutes each


Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups


Grand Trunk CrossFit – CrossFit


3 minutes shuttles

3 rounds

8 kneeling upside down KB press ( both arms)

10 CS angels

8 stationary inch worms


wrist stretch

7 PVC I’s and Y’s


Shoulder Press (4-4-4-4-4-4)

work @ 75-80% across,

every 90 seconds


Metcon (AMRAP – Reps)


8 bar over burpees

14 push jerks 135/95

18 T2B

rest 2 minutes


8 bar over burpees

12 push jerks 145/105

14 T2B

rest 2 minutes


8 bar over burpees

10 push jerks 155/115

12 T2B

Military Veteran Finds A Home — And A Purpose — At Grand Trunk

When you walk into Grand Trunk CrossFit and see Nick Koulchar preparing to coach your class, it would be easy to be intimidated by his presence.

Here’s Koulchar — a veteran of the Iraq War who lost both legs in an EPF attack during a tour of duty in 2008 — staring grimly at the athletes as they enter the box, almost daring them (subconsciously, of course) to complain aloud about the squats on the schedule.

“I think most people would be surprised to learn I’ve got a pretty dry sense of humor,” said Koulchar. “But the athletes tend to be intimidated because of my injury.”

Koulchar came to Grand Trunk CrossFit after, as he puts it, trying every other CrossFit box up and down Grand River Avenue. For one reason or another, none of them were a fit for his unique needs until he met Brooklyn & Diana Netherton, the owners of Grand Trunk, in 2015.

After attending the gym as a member, Koulchar began work as a coach in 2016 after having a discussion with Brooklyn about how he could take his involvement a step further.

“Brooklyn is dedicated to setting everyone up for success, and that was one reason why I was attracted to making this box my home,” adds Koulchar.


The military was never really on Koulchar’s radar, at least not during his formative years.

He grew up playing all the sports, but took a liking to wrestling and football, as they gave him an outlet for all of the pent-up energy he possessed.

In sixth grade, he discovered weightlifting. Koulchar eventually took up competitive weightlifting in high school and won a national competition in Chicago as a high school junior. As a bigger guy, this type of competition suited him, and he was good at it.

But after finding weightlifting success during high school, his life took a detour.

His father, who had always struggled with diabetes, passed away a few years after he graduated from high school. Nick was left to look after his younger brother while not having the means to support even himself.

Like a lot of kids just out of high school without a solid idea of where to go in life, Koulchar spent a lot of time hanging out with friends and crashing at their homes after a night out, all with the added pressure of raising his brother.

But that got old real fast.

With nothing holding him back, Koulchar inquired about joining the military.

Koulchar says: “They told me in basic training that getting blown up was part of the job. If I didn’t like that, I might want to find a new job.”

He enlisted and left for basic training two weeks later. After training, Nick was stationed in Germany at the height of the Iraq War.

What most enlistees would find difficult about basic training, Koulchar found it exciting.

“It was physical fitness all the time,” he adds. “I actually enjoyed that part of the training. It felt like being a part of a team.”

After spending eight months in Germany, Koulchar was deployed to Iraq to keep enemy forces at bay and help rebuild infrastructure in the city of Sadr. Koulchar, as a combat engineer, was responsible for clearing the sewage-covered streets of the city so that allies could maneuver their vehicles in and out during missions.

It was during one of these missions where an explosively formed projectile, or EFP, pierced the armored truck he was driving in, killing the driver of the vehicle and severely injuring Nick. Even while suffering life-threatening injuries, he continued to help others in the unit until help arrived, at which point he started to lose consciousness as medics began to prep him for airlift to a surgeon who was awaiting his arrival.

“Having been trained in identifying the signs of somebody who is about to die, I knew I was dying on the ground in Sadr,” says Koulchar. “But I was determined to not make my brother bury me.”

(Side note: The army told Nick’s brother soon after to pack a backpack and be ready to fly to Germany at a moment’s notice if things turned grim.  Thankfully, that backpack remained packed.)

Nick “died” nine times over the course of a few weeks after he was airlifted away from the scene, and had to endure more than four major surgeries in those first 24 hours to battle infection and trauma.

“Thankfully, we were close to a surgeon who could actually help me,” says Koulchar. “That, more than anything, saved my life.”

Following his life-saving procedure, spouses of members from his unit held vigil around his bedside, taking turns watching over him as he lay in a coma, alert for any sign he would emerge from it. But, as is often the case for members of the military, they were there to offer silent support.

“Those women didn’t have to rotate bedside duty 24 hours a day, seven days a week,” says Koulchar. “But they did, and I’d like to think, somehow, I knew they were there while I was in that coma.

When he was stable enough to be transported back to the States, Koulchar ended up at Walter Reed Medical Center in Washington, D.C., where he endured more than 60 surgeries.

He returned in 2017 to undergo the first stage of osseointegration, a surgery where an insert is implanted into an amputee’s femur to enable greater mobility and quality of life. In March of 2018, he went back for the final stage of the operation and stayed there until May of this year when his second son was born.


Like a lot of military veterans who return home with injuries, Nick had his battles with depression shortly after 2011. He gained a lot of weight as he struggled to cope with his new way of life, but he knew deep down that he needed to find a way to stay healthy. This led him to revisiting one of the things that had always brought him joy: weightlifting.

He also saw CrossFit as a way to stay fit, even for someone in his situation.

“The beauty of CrossFit is that it can be tailored based on the athlete’s level of fitness or physical condition,” says Koulchar. “For someone like me, it was nice to know I could do a workout and see real results.”

Fitness is going to play a large role in Nick’s life moving forward, if only because he saw how his father struggled with his diet and doesn’t want his kids to miss out on experiences because he’s not around.

“I lost my dad when I was 20 years old and had to endure some treacherous situations without his support,” he adds. “I owe it to my kids to be around to help them navigate their lives.”

In his corner through all of this has been his wife, Dani, whom he met at a veteran’s charity event in 2010. Through all the surgeries and the trips around the country to help improve Nick’s way of life, Dani has been the rock that helps keep him sane and keeps tabs on their two boys.

“I wouldn’t be where I am today without her, and I say that with all of the sincerity in the world,” said Nick. “I wasn’t in a great place when I met her, but I can say my life has changed for the better since she’s been in it.”

As for the next stage of his life, Nick has some ideas.

“I’d like to open a space in Michigan that acts as a nonprofit to help veterans and a gym where people can come in and throw some weights around to stay fit,” says Koulchar. “Physical fitness is a great way to help the mental side of things, but sometimes you need help that weightlifting can’t reach.”

Until then, Nick plans to continue coaching and working out at Grand Trunk CrossFit. He knows the benefits that can be had from staying active, and he enjoys being there, even if it’s not obvious.

“The next time you attend a WOD and I’m coaching, try not to be too intimidated,” he laughs. “But never take for granted your ability to do squats, no matter how much they might suck.”

Photo courtesy of Operation Enduring Warrior.